STRENGTH Three sets of: Double KB Front Squat x 6 reps @ 40×1 (ahap) Rest 60 seconds Push Press x 5 reps (building) Rest 2 minutes WOD In 12 minutes climb as high as possible in the barbell [...]
PARTNER WOD In teams of two, complete as many rounds and reps as possible in 25 minutes of: 5 Power cleans (155/105) 200 Meter Run 20/15 Calorie Row – Partner 1 does 5 power cleans, then [...]
ENDURANCE WOD Every 10 minutes, for 3 sets, complete the following; 500/420 Meter row 3 Wall climbs 10 Burpees over the erg 2 Wall climbs 10 Alternating DB Snatch 20 American KB swings 500/420M [...]
STRENGTH Four sets of: Front Squat x 4-6 reps @ 30X1 Set 1 – @ 65% Set 2 – @ 70% Set 3 – @ 75% Set 4 – @ 75% Rest 20 seconds Tall Box Jumps x 1.1.1 (rest 3-5 seconds between each jump – step down [...]
STRENGTH Every 2 minutes for 8 sets Power Clean x 1.1 (building) WOD Against a 12-minute running clock… Row 1500/1300 Meters immediately followed by as many rounds and reps as possible of: 12 [...]
STRENGTH Four sets of: KB/DB Single leg RDL x 6 reps (building) Rest 60 seconds Weighted Barbell glute bridges x 8 @ 3030 (heavier than November 1st) Rest 1 – 2 minutes WOD Three rounds for [...]
WOD In Honor of Veterans Day WHITTEN (35 minute time cap) 5 Rounds For Time 22 Kettlebell Swings (70/53) 22 Box Jumps 400 meter Run 22 Burpees 22 Wall Ball Shots Scaled option 5 Rounds For Time [...]
PARTNER WOD In team of three, complete the following for 24 minute congo line style AMRAP; 12/9 Cal Row 8 DB Snatches 50/35 6 Burpee Box Over 24/20 * Partners will each pick a movement to begin [...]
